Roberts Attempt to Gain Weight and Strength. [Forum Archive]

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Roberts Attempt to Gain Weight and Strength.

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Posted by: RasPlasch

I am 15 years old. I weighed myself today and I was 143lbs. I am hoping to weigh over 150lbs. But I haven't been able to get over 143lbs. I wanted to make a journal to help keep track of what I have been doing and hopefully get some advice along the way. My routine is set up as a chest and tricep day and the other shoulders and back. I sadly can't get a ride to the gym enough to be able to work the legs. But I joined a lifting class in school so I will lift my legs there. One of my big goals is to get my max bench into the higher 200's. Its currently at 205lbs.

Tuesday March 11

Shoulder, back and Biceps

Sitting Shoulder Press

95 8x
115 6x
125 5x
135 5x

Close Grip Low Row

110 6x
120 6x
130 5x

MTS High Row

90 5x
100 5x
105 5x

T-bar Row

95 5x
105 5x
110 5x

Lat Pull

145 5x
155 5x
165 5x

Shoulder Shrugs with Barbell with 1 second hold.

160 5x
170 5x
175 5x

Then I ended with Hammer Curls

35 5x
40 5x

I am wondering is this workout has too much rowing? I felt pretty fatigued after the workout.

Posted by: the other half

imo, unless you feel like you are using the same muscles for 2 exercises, then i would eliminate one of them, but they should all seem to hit your back in a different manner. just keep to good form,its not all about how much weight you can move. you dont want to start off life with a bad back.

Posted by: RasPlasch

Haha well I do keep good form. But sorry to say that I already have a bad back. I fractured a vertabrae in my spine over a year ago.

Posted by: RasPlasch

I am kind of confused as to how to set up my benchpress routine. Normally I do it like...

Warmup at 135lbs 8x

180 5x
185 5x
190 1-5x

Is there anything wrong with doing my strength traning routine like this? Or should I do it a different way?

Posted by: the other half

we do pyramiding most of the time also, each person is a little different.
you can also try to go with just one weight for a certian number of sets and reps and then advance from there when you can complete all sets and reps.
your rep range will depend on what your goal is, lower reps to build more mass. higher reps for toning and endurance. but your gains are also going to depend on your diet, sleep, and genetics. you can read the stickies in both the training, and nutrition sections and get alot of great knowledge from them.

Posted by: nadirmg

what's up rob? welcome to the journals. we run a tight ship here so prepare yourself

theotherhalf is correct - weight gains will depends a lot on other things (not just how and how much you lift). diet is incredibly important, sleep too. i am also working on gaining some weight. right now i'm 135 and i'd like to get up to 145-150. in order to do this i'm eating everyday at a caloric surplus (you'll have to read the stickies to figure out how many calories YOU should be eating everyday. but my maintenance level is 2500 calories a day. i shoot for eating high 2000s to about 3200 calories a day.
the extra calories my body doesn't need every day go to feeding my muscles that i train hard in the mornings.

my approach to lifting weights in the past was high reps and low weight. now that i'm going for more mass and strength (instead of muscular endurance) i've upped the weight and dropped the number of weights.

usually.. say squats for example will look something like this (pretty much like you're doing it now)
140 x 10
150 x 10
160 x 10
170 x 10

the next time i try to hit this exercise i'll look back and see how much i did last time and try to increase the weight/reps in there some how. like instead of starting out at 140 i'd go straight to 150, then 150 again, 160 and 170.

after a while you'll be able to really tell just how much your muscles are really capable of. i'm a skinny guy, but i've surprised myself how quickly i've been able to add the weight.

hang in there and keep us posted on how things are going for you!

Posted by: RasPlasch

Thanks for the info guys.

Awhile ago I started trying to bulk up. I increased the amout of food I ate and gained 10lbs right away. Im still trying to eat more but I am having trouble. I'm also a really skinny guy to nadirmg and I've always been skinny scrawny kid and it is hard for me to stuff myself with food all the time!

I've also seen people set up there routines like...

135 8x warmup
175 5x
185 5x
195 3x
205 3x
210 1x
215 1x
Then they start lowering the weight back down again. What about doing that?

Posted by: the other half

that is more for the powerlifters, they are continually trying to reach new 1 rep max, there fore they dont want to use all theirs strenght doing sets of 6,8,or 10.
you could use that for gaining strength, but i dont see where you are going to put alot of mass on doing this. imo. but then agian i have never done that type of a program, so i dont know exactly what form of gains come from that.

there are a couple of very knowledgable people on here that can give you some more indepth answers. gazhole,premier,stewart, to name a few.

good luck and keep asking questions, you might get alot of different answers,so you will just have to sort through them and see what works best for you.

Posted by: nadirmg

Quote:

Originally Posted by the other half

keep asking questions, you might get alot of different answers,so you will just have to sort through them and see what works best for you.

agreed.

Posted by: RasPlasch

Strength Training Chest Day.

Stretched then warmed up with pushups.

Benchpress

135 8x
180 4x
185 3x
190 2x (damnit)
185 4x

Today was an average benchday. I would've liked it to have been better but maybe next time. During the set of 190 I couldn't get the 3rd rep up so some guy had to run over and help me. That was a little embarassing haha.

Incline Bench

120 5x
130 4x
135 4x

Cable Crossovers

100 8x
120 6x
120 5x

DB Tricep Extensions

85 6x
90 5x

Then I finished with Lateral Raises

12.5 15x
15 10x

Overall solid workout for me. I have benched 200 3x before so I was disappointed with my performance today. Incline I was very proud of myself, I have never repped 135 before. Also improved on cable crossovers. Tricep Extensions also improved.

I weighed 142.8 lbs today.

Posted by: RasPlasch

Standing Military Press with BB

95 8x
110 6x
115 5x
115 5x

Close Grip Low Row

120 6x
130 5x
120 5x

At 130lbs I couldn't keep very good form so I moved back down to 120lbs.

T-bar Row

100 6x
110 5x
115 5x

Shrugs

175 5x
185 5x

Hammer Curls

40 5x
35 6-9x (lost track of counting reps)

I was happy with all my lifts except low row. I seemed to get almost worse at it.

Maybe next time I will perform better. I thought I finished my workout, so I got undressed and everything im the lockerroom than realized I forgot to do lat pulls.

.. I was very happy with my weigh in today though. 144.8lbs. Nice!

Posted by: RasPlasch

Hey guys. I had an excellent workout today!

Benchpress
135 8x
180 5x easy
185 4x easy
190 3x
200 3x

Incline Bench

120 5x
135 5x
140 5x

Cable Crossovers

100 8x
110 6x
120 8x

DB Tricep Extensions

90 5x
90 5x

This workout seemed excellent and it was just what I needed seeing as my workouts haven't been all that great. I learned something today while I was benching. Lately, especially with the heavy weights, I have been bringing the bar down either too high above my pecs or to low. Today I really focused on dropping the bar in the middle of my chest and the weight I could push soared! 200 felt easy! I think next week I'm going to try a different tricep isolation exercise. Anyone have any suggestions?

Weight today: 143.2

Posted by: nadirmg

good numbers, man!

you've got a really strong chest w/o. how long have you been benching? i need to start upping the weight and dropping the reps on mine or i'll be stuck in low/middle 100's forever.

keep at it!

oh, and you might want to ask stewart20 about triceps exercises. he's the tri guru here.

Posted by: the other half

well from your pic, you have a good base to start from. i dont know if its easy trying to put mass on being low bf, or being higher bf, and then trying to lose it to show your mass. that is what i have to do.

but you have alot of time and natural test. to make some good gains, so just be patient and enjoy.

Posted by: RasPlasch

Quote:

Originally Posted by nadirmg

good numbers, man!

you've got a really strong chest w/o. how long have you been benching? i need to start upping the weight and dropping the reps on mine or i'll be stuck in low/middle 100's forever.

keep at it!

oh, and you might want to ask stewart20 about triceps exercises. he's the tri guru here.

Thanks alot! That means alot because having a strong chest is my priority. I have been benching for a little over a year I believe. I tried it once and fell in love with it. When I started benching I was repping 70lbs. So I have made some improvement. Yeah try lowering the weights, you will enjoy it and you will feel strong

.

Alright I will ask him! Thanks

Thanks the other half! I don't know either. But it has been a tough challenge for me. You are right, I started early so I do have loads and loads of time. This one time at the state fair I got my body fat measured. They said I have like...2.6% hahaha. I know that can't be right but it still shows I have really low body fat.

Posted by: RasPlasch

Finally got a chance to go to the gym today. The past couple days we have gotten about 10 inches of snow so I haven't been able to go anywhere.

Standing Military Press

95 8x
110 5x
115 5x
120 5x

Last set every rep was a challenge. My shoulders felt really fatigued after this exercise for some reason.

Close grip low row

120 5x
130 5x
130 5x

I felt strong doing the low row today so I was happy.

T-bar Row

110 5x
115 5x
120 5x

Lat Pull

155 5x felt easy
165 5x
170 5x

Pullups with overhand grip

BWx10
BWx4

I was just too tired to pull any more.

Shrugs

165 5x
170 5x
175 5x

Lowered the weight a tad for shrugs. I wanted to concentrate on my form today.

Hammer Curls

35 8x
40 5x

Not much for me to say about todays workout. Felt really strong today. I finally was proud of my shrugs. Whenever I would lift the bar for shrugs it would hit my penis and threw me off a little. I tucked it up in the spandex of my boxers and that solved the problem

Posted by: nadirmg

rofl, yea, hitting your junk would be distracting.
do you always do that much on the lat pull-downs? nice bro

and how do you shrug that much? load it up on the bar for the smith press and shrug the bar in front of you? i'm about to run out of heavier dumbbells and need to find something heavier soon!
btw, where do you live? 10 inches of snow?? ack!

are you up for the 2008 fitness challenge? check out the sticky at the top of the journals page.

Posted by: RasPlasch

Quote:

Originally Posted by nadirmg

rofl, yea, hitting your junk would be distracting.
do you always do that much on the lat pull-downs? nice bro

LOL yeah it was very distracting. So I had to look around the gym to see if anyone was looking at me. Than I reach down in my pants and put it in the spandex hahaha.
No I don't always do that much. 170 5 reps is the most i've ever done and that is because I wore my lifting gloves . Thanks though

For shrugging I get the same bar that you squat freeweight with. Then I put the plates on and hold it with about a shoulder width overhand grip. Than just shrug it! I've never used a smith machine for shrugging. I never have used the dumbells for shrugs either, I never even thought about using them. You like to use them?

I live in Minnesota. In the suburbs south of Minneapolis and St. Paul.

Posted by: RasPlasch

I got to lift with a friend today which made my workout pretty enjoyable. He made me laugh alot. I repped 200 then got off the bench he looked at me and said "How much is this?" I said ..."200...why?" he responded with a...."Bastard...

".

Benchpress

135 8x
185 5x
200 3x
205 3x

When I got up 205 he had his hands under the bar. I don't know if he helped or not.

Incline Bench

135 5x
140 5x
145 4x

Crossovers

110 6x
120 5x
130 4x

Thanks to Stewart20 I decided to try close grip benchpress today.

135 6x
125 5x
120 6x

135lbs was alot harder than I thought it was gonna be haha wow.

Felt strong again today. Happy with my benching today also. Im going to change over to 8-12 reps pretty soon because I have been doing strength training for awhile.

Posted by: nadirmg

whew.... man great numbers again. it really helps having a w/o buddy, doesn't it. you mentioned you've been benching for about a year right? what weight did you start out at?

right now my max is your warm-up....

when you up the reps will you end up dropping the weight down? or will you keep the weight and build your reps up to 8-12?

Posted by: RasPlasch

It does and doesn't help. During strength training I love to have a friend with me because I have long resting periods AND I have a spotter! But when I have short resting periods it kinda blows cause I am talking instead of lifting.

Haha don't worry you will be repping 135 in no time

. When I started benchpressing I could rep 70lbs about 8 times.

I have never thought about maybe keeping the weight the same. I usually drop the weights down to the 160's or low 170's.

In my weight training class our teacher told us that tomorrow we are having a benchpress competition

. My pecks are sore! That is gonna be torture.

Posted by: the other half

way to go on the benching!!!!
consistant looking workouts all the the way around.

im sorry that you got so much snow. not.
we live in idaho, and we broke all our records for snow fall this year.
in a three day period i spent 14 hours shoveling the driveway, burms,and the roof of the house. fuck, who needs the gym.

Posted by: RasPlasch

In my lifting class today we had that benching competition like I said earlier. I actually wasn't too sore.
Each person had to benchpress 70% of there weight. Whoever got the most reps won. I won the competition by getting 32 reps. Next closest was 22 reps. I was happy because I showed up all the cocky jocks in my class. This competition was supposed to prove who was the strongest pound for pound. That was a good self esteem builder

Posted by: the other half

Posted by: nadirmg

nice, bro! nice!

Posted by: JailHouse

Hey ras! You can press ur ass off man! Don't forget the squats and d lifts, that's were the real size and power comes from!

Posted by: RasPlasch

Thanks alot guys! It was a fun competition. Watch I bet the next competition will be involving the legs

. Speaking of legs I squatted at the gym today. Was all going good than I finished a set and had a tight soreness in part of my hamstring.

. So I decided to quit. I stretched for awhile too.

Standing Military Press

95 8x
115 5x
120 5x
125 4x

I could've done 5 reps at 125 but I brought the weight down at a weird angle and I almost dropped the bar.

Low Row

120 5x
130 5x
140 5x

Finally got 140 5x!

T Bar Row

115 5x
120 5x
125 5x (barely got last rep)

Lat Pull

155 5x
165 5x
175 5x

175 was tough, also barely got the last rep.

Shrugs

175 5x
180 5x
185 5x

Shrugs felt very good today!

Workout was excellent today except for hurting my hamstring.

. I think I'm going to workout my chest and tri's one more time using 1-6 rep range. Then Im moving up to 8-12.

Posted by: RasPlasch

Quote:

Originally Posted by JailHouse

Hey ras! You can press ur ass off man! Don't forget the squats and d lifts, that's were the real size and power comes from!

Thanks alot! Pressing is my favorite, haha.

I have deadlifted before. Its fun but I am worried about doing it. I fractured a vertabrae in my spine about a year and a half ago and I am still wondering whether I should do them or not. I love squatting but I had some problems with it today.

Posted by: RasPlasch

Chest and Tri's

Benchpress

135 8x
185 5x
190 4x
200 3x
205 1x

Don't know why but I just couldn't push the weight up today.

Incline Bench

125 5x
140 5x
145 5x

Cable Crossovers

110 8x
120 5x
130 4x

Close Grip Bench

125 10x
120 8x
120 8x

I squatted again today. Didn't hurt myself this time!

Squats

135 8x
155 5x
175 5x

They felt good today, my legs felt like jelly afterwards.

Leg Extension

130 5x
145 5x
150 5x

Calf Raises on a Smith machine

135 10x
155 10x
175 10x

Next time I lift I am going to switch to 8-12 reps. In weight training class today in school we learned deadlifts and clean and jerks today. I had done deadlifts before but clean and jerks were new. And wow were they fun! After doing them my whole body felt tired.

Posted by: RasPlasch

Military Press

95 8x
100 8x
105 8x
110 7x

Close Grip Row

90 10x
100 8x
110 8x

T bar row

115 7x
110 8x
105 8x

115 was too tough so I lowered the weights.

Lat Pull

145 8x
150 8x
150 8x

Pull ups

BW 8x
BW 8x

Shrugs

155 8x
160 8x
165 8x

Deadlifts

115 8x
120 8x
115 8x

Deadlifts were hard. Learned today that I'm not very good at them haha.

Leg Press

180 10x
180 8x
250 8x

Had never used this leg press machine before so I didn't know how much weight to put on at first.

Posted by: the other half

looks like you are making good progress on the workouts.
keep it up.

Posted by: nadirmg

you'll be surprised with the deads. just keeping doing them and concentrate on form. before long the weight will go up!
for me 110 used to be a major attempt. now 110 is my warmup and i'm up to about 150.

Posted by: RasPlasch

Quote:

you'll be surprised with the deads. just keeping doing them and concentrate on form. before long the weight will go up!
for me 110 used to be a major attempt. now 110 is my warmup and i'm up to about 150.

Alright I won't give up on them!

Quote:

looks like you are making good progress on the workouts.
keep it up.

Thanks!

Today was my first chest workout using the 8-12 reps. It was pretty tiring compared to 5 reps.

Benchpress

Warmup 135lbs 8x

160 8x
165 8x
170 8x

Incline Bench

115 8x
120 8x
125 7x

I don't know if I would've gotten the 8th rep. I didn't have a spotter so I decided not to go for it.

Cable Crossovers

90 10x
100 8x
120 6x

Close Grip Bench

120 8x too easy
125 12x
125 8x

I squatted today without the smith machine and I used free weights. Using free weghts was A LOT more fun.

Squats

115 8x warmup
135 8x
135 8x

I think I could've done more on the squats but I decided that because this was my first time really doing them that I would keep it at 135. I went down very close to parallel, I heard that stopping at 90 degrees was bad for your knees so I tried my hardest to go lower.

Leg Extensions

145 8x
130 8x
130 8x

Fun workout today. I surprised myself with the benching and the squatting.

Posted by: nadirmg

good job on upping the reps. you're right, it is tiring isn't it!

squat form.. if i were you i'd focus on going ATG on your squats before you start building up to higher weight. it is sooo much easier to fix your form now than it will be when you're squatting more weight because you won't want to come down on the weight in order to do tweaking.

haha, yeeeeeees. free weight squats are more fun, aren't they

Posted by: RasPlasch

Military Press

Warm up 85 8x
100 8x
110 8x
115 8x

Close Grip Low Row

100 8x
110 8x
120 8x

T Bar Row

105 8x
102.5 8x
100 8x

I once again overestimated my strength for this exercise so I had to lower the weight.

Lat Pull

145 8x
145 8x
140 8x

Shrugs

160 8x
165 8x
170 8x

Stiff Leg Deadlifts

Warm up 95 8x
115 8x
130 8x
135 8x

Smith Machine Heel Raises

155 8x
185 8x
205 8x

I felt totally out of energy after this workout. I also cleaned 135 for 3 sets of 6 today in weight training. That was pretty tough. I think cleans are the funniest exercises to watch noobz perform.

Posted by: the other half

so you do weight training in school then go to the gym and do it agian.

Posted by: RasPlasch

Quote:

Originally Posted by the other half

so you do weight training in school then go to the gym and do it agian.

Haha not really. I basically go into weightlifting class and bench maybe 1 set or so at 135lbs. Then clean a little. We only get 30 minutes to lift in the class if were lucky so I don't see how I could get much done.

Posted by: RasPlasch

CHEST and Triceps.

Bench

135 8x
165 8x
170 8x
175 5x

Incline Bench

120 8x
125 8x
130 8x

Crossovers

100 8x
110 8x
120 6x

Damnit, I can never get 8 reps in at 120lbs for the cable crossovers!

Close grip bench press

130 6x
125 8x
120 8x

Squats

135 8x
140 8x
145 8x

Smith Machine Heel Raises

165 10x
185 10x
205 10x

In weight training class I cleaned 180lbs twice. Fun stuff!

Posted by: nadirmg

yo dude, lookin' pretty good in here. i think i'm gonna start hitting my chest days the same you are (adding in some incline and close grip stuff. do you find close grip hits the inside of your chest more or is it more the triceps?

Posted by: RasPlasch

I feel the fatigue way more in my triceps when I do close grip bench. I don't really feel anything in my chest.

I used to bench then DB press but I decided to change to Inclince bench instead of DB Press and I thinks its a change for the better.

Posted by: RasPlasch

Shoulders, Back, Biceps.

Military Press

85 8x
105 8x
115 5x
110 6x

I tried a narrower grip today and brought the bar down farther. It greatly reduced the amount of weight I could move but it felt a lot better on my shoulders.

Low Row

110 8x
120 8x
130 8x
Low rows felt really strong today.

T Bar Rows

102.5 8x
105 8x
110 8x

I swapped out lat pulls for pullups. Is that a bad idea or a good idea?

Pull ups

BW 10x
BW 8x
BW 8x

Shrugs

165 8x
170 8x
175 8x

I tore open one of my callaces doing these. That sucked.

Deadlifts

115 8x
125 8x
135 8x
140 8x
145 8x

Deadlifts felt awesome today!

Workout was pretty sweet today. My left hand got beat up though. Tore open a callace and after a set of deadlifts my finger was bleeding somehow. Fun workout though.

Posted by: nadirmg

nice, dude. those deads are coming along

yes, do switch to pullups!

Posted by: RasPlasch

Yeah I took our advice and didn't quit with the deadlifts and they are for sure coming along.

Posted by: RasPlasch

Chest and Triceps

Flat Bench

135 8x
160 8x
165 8x
170 8x

Incline Bench

120 8x
125 8x
130 9x

Cable Crossovers

100 8x
110 8x
110 8x

Tricep Machine

50 8x
50 8x
60 8x

Squats

135 8x
145 8x
150 8x

Leg Press

180 8x
230 8x
250 8x

Heel Raises

185 10x
205 10x
215 10x

I have been doing 8-12 rep range for 2 weeks now. When do you guys think I should change up the rep range again?

Posted by: nadirmg

rasp, nice work man. maybe one of these days i'll catch up to your bench press : )

hmmm good question about changing the rep range. i'd stick with it another week or two but that's just me. what were you thinking about changing it to?

Posted by: RasPlasch

By the looks of it, it seems you will catch up to me in no time. Haha.
I usually take a week off than go back to 5-6 reps. I never really do endurance work because I don't have any need for endurance.

Posted by: nadirmg

gotcha. so the title of your journal is 'roberts attempt to gain weight and strength', right? what are your goals for gaining weight? are ya bulking right now? what's your diet look like?

Posted by: vader

just read this whole thread and I haven't seen any Squats at all.do them on a regular basis and your benc will go up as well as the rest of your lifts.
Squats are here its at man,don't eave them out.
Plus the chicks like a guy with the squatters butt and legs

Posted by: vader

my bad I did see the squats on one workout

Posted by: RasPlasch

Yeah I haven't been talking about the "Gaining Weight" part of my title. I started at 130 or 135 pounds and I decided I wanted to gain more weight. I got up to around 141-144lbs. Once I got to the 140's I hit a roadblock. I haven't been able to gain any more.

On school days my diet is usually a light breakfast (I'm never hungry in the morning) usually a big sandwich, milk and chips for lunch, I get home and have a bagel with PB or a sandwich with yogurt or cereal. Dinner I eat whatever my mom cooks which is usually a type of meat with veggies and bread. Than I have 1 more meal before bed which is usually a sandwich or cereal with milk.

After workout I have a scoop of Muscle Milk powder in milk. I also have a daily vitamin I take every morning.

Posted by: RasPlasch

Quote:

Originally Posted by vader

just read this whole thread and I haven't seen any Squats at all.do them on a regular basis and your benc will go up as well as the rest of your lifts.
Squats are here its at man,don't eave them out.
Plus the chicks like a guy with the squatters butt and legs

I just started squats around a week ago

. I was lazy before and didn't do them. I'm glad I started.

Posted by: vader

don't worry,your only 15 the size will come,just be patient

Posted by: RasPlasch

Haha yeah I have alot of time

Posted by: RasPlasch

Military Press

85 8x
100 8x
105 8x
105 5x

Tried the narrower grip and its alot harder haha.

Low Row

110 8x
120 8x
130 8x

T Bar Row

102.5 8x
105 8x
107.5 8x

Pullups

BW 10x
BW +5lbs 8x
BW +10lbs 8x

Pullups were fun and tough. I had to take a 5 second break on the 7th rep of my last set than I got the 8th rep.

Shrugs

170 8x
175 8x
180 8x

Deadlifts

135 8x
145 8x
155 8x

Posted by: RasPlasch

Decided to start with strength training again.

Flat Bench

135 8x
185 3x
200 2x
205 2x
210 2x

WOW. This was the best I've ever benched. Awesome!

Incline Bench

135 5x
145 5x
155 5x

Crossovers

110 3x5

Tricep Extensions

60 6x
60 6x
50 6x

I saw a couple friends at the gym today and talked to them so I didn't have time for squats

Posted by: nadirmg

nice! on the crossovers.. are you doing 110 on each arm? or is 110 the combined weight?

Posted by: RasPlasch

110 combined. 110 on each arm would be crazy.

Posted by: nadirmg

lol, ok i was about to say...

Posted by: RasPlasch

I'm not that strong

haha

Posted by: RasPlasch

Strength Training Shoulders and Back

Military Press

85 8x
105 5
110 5x
115 5x

Low Row

130 5x
140 5x
150 3x

Tbar Row

110 5x
115 5x
120 5x

Pullups

BW+10 5x
BW+25 5x
BW+25 7x

Shrugs

180 5x
185 5x
185 5x

DL's

135 8x
155 5x
165 5x
175 5x

Posted by: RasPlasch

Benchpress

135 8x
185 3x
200 3x
210 1x
215 1x

Incline Bench

150 5x
155 5x
160 5x

Cable Crossovers

110 8x
110 6x
120 6x

Tricep Extensions

50 8x
60 8x
70 5x

Squats

135 8x
155 5x
165 6x

Lunges with DB in each hand

25 10 steps
30 10 steps
35 10 steps

Woah legs felt dead after the lunges. I felt strong benching. And was complimented by some kid saying that the weight I bench is amazing for my body weight.

Posted by: nadirmg

how much do you weigh?

yea, dude. those DB lunges will liquefy your legs. good job

Posted by: RasPlasch

Quote:

Originally Posted by nadirmg

how much do you weigh?

yea, dude. those DB lunges will liquefy your legs. good job

This morning on an empty stomach I weighed 144lbs. Usually by the end of the day I'm in the high 140's.

Yeah they do haha. My butt is SORE today.

Posted by: RasPlasch

Standing Military Press

85 8x
105 5x
110 5x
115 5x

Low Row

120 5x
130 5x
140 5x

Pendlay Rows... I didn't know what amount of weight I could do. Weight is pretty random.

95 6x
115 6x
135 6x

135 still felt easy.

Pullups w/ overhand grip.

BW+10 8x
BW+25 8x
BW+25 8x

Shrugs

175 6x
185 6x
195 6x

Worked my calves on a leg press machine

90 10x
180 10x
250 10x
270 10x

I didn't deadlift today because my ass is still sore from the squatting and lunges.

Posted by: nadirmg

nice w/o rasp.
pendlay rows - yea it always takes me at least 2 weeks to really figure out what kind of weight i can handle and then to get the form right.

Quote:

Originally Posted by vader

Plus the chicks like a guy with the squatters butt and legs

since i've started squatting my ass has gotten bigger - yet no action.

Posted by: RasPlasch

Quote:

nice w/o rasp.
pendlay rows - yea it always takes me at least 2 weeks to really figure out what kind of weight i can handle and then to get the form right

Yeah that is true. The form I had felt a little weird too. I'm going to have to work on this exercise. I just wanted to do something other than T-bar rows.

Quote:

since i've started squatting my ass has gotten bigger - yet no action.

Aww

. I guess were in the same boat.

Posted by: the other half

things are coming along pretty good in here.

god, i wonder what i would look like at 145 lbs.?

Posted by: RasPlasch

Quote:

Originally Posted by the other half

things are coming along pretty good in here.

god, i wonder what i would look like at 145 lbs.?

Thank you very much. Yeah well.......I wonder what I would look at 155lbs or more.

Posted by: the other half

i will give you 15 of mine and we will call it even. you will be 160 and i will be 185.
i can go with that.

Posted by: RasPlasch

Quote:

Originally Posted by the other half

i will give you 15 of mine and we will call it even. you will be 160 and i will be 185.
i can go with that.

Ahh I wish that could happen, wouldn't that be nice.

Posted by: RasPlasch

I haven't lifted for 7 days now. I can still feel pain in my left forearm when I push in on a certain spot......damnit.

I walked into weight training class and we had another competition today... and guess what the competition was.....Arm Wrestling. Hmmm I thought...this will be just great for my effed up forearms. The teacher teamed us up with people he though was equally as strong as us. I had to arm wrestle some ripped african amerian fellow who is a senior I believe. I didn't know how it was going to be fair. But there was no winner...it was a draw. And to my surprise I had no pain in my right forearm. But my left one still hurts.

All I did today was deadlifts.

20kg +45lb bar 5x
50kg +45lb bar 4x
70kg +45lb bar 3x

Lame. I'm so bored every night now that I can't go to the gym.

Posted by: nadirmg

dude, that sucks. have you been icing it at all? the deads are lookin' strong though!

Posted by: RasPlasch

Quote:

Originally Posted by nadirmg

dude, that sucks. have you been icing it at all? the deads are lookin' strong though!

Thank you. I was surprised with my deadlifts also.
I haven't been icing it. I thought since the injury wasn't muscular I didn't need to ice it. Should I anyways?

Posted by: nadirmg

hmmm. that's something you should run by someone in the training or health forum.

i've been icing my shoulder and that injury was more a ligament thing than a muscular thing, so may it might help you too? don't take my word for it though. ask your numbnut coach that had you do the armwrestling in the first place and see what he says?

Posted by: RasPlasch

Quote:

Originally Posted by nadirmg

hmmm. that's something you should run by someone in the training or health forum.

i've been icing my shoulder and that injury was more a ligament thing than a muscular thing, so may it might help you too? don't take my word for it though. ask your numbnut coach that had you do the armwrestling in the first place and see what he says?

I started a thread in the training forum. People said it is most likely a tendon. I got peer pressured into trying 225 bench today. I didn't get the throbbing pain that I usually get, and that was heavy weight. So maybe its getting better? Also did a set at 165 and 135 with no pain. Haha the teacher will give me some bullshit answer like he does for everything.

I iced it last night and I will ice it again today.

Posted by: nadirmg

Quote:

Originally Posted by RasPlasch

be careful dude.

Posted by: RasPlasch

I am trying. Im taking the weekend off too. Since last June I really haven't had a long break off from lifting. Maybe taking some time off will be good for me.

Posted by: RasPlasch

Hey people that read my journal!

I haven't updated this in awhile. My arm feels about 95% better now so thats good. I quit qith strength training because I don't wanna lift super heavy weight with my arm. Instead I'm doing 8-12 reps.

Shoulders, Back and Biceps

Military Press

95-8x
100 - 8x
105 - 8x

Close Grip Row

100 - 8x
110 - 8x
120 - 8x

T-Bar Rows

70 - 8x
80 - 8x
85 - 8x

Face Pulls

140 - 10x
150 - 10x
160 - 10x

Pull ups
BW 8x
+5 8x
+10 8x

Super Pullovers
120 - 8x (too heavy)
110 - 8x
100 - 8x

Shrugs
185 - 8x
190 - 8x
195 - 8x

Rear Delt Flies
17.5 8x
20 8x
20 8x

Fun workout! First time every doing the super pullovers and my lats were sore as hell the next day. I did this workout on sunday and they are still a little sore.

We've lately been having fitness testing in my weight training class at school.

My score on the pacer was 47......lol yeah I don't run long distance much.
For pushups we listened to a CD and it told us to go UP.....(hold).....down.....(hold). Doing slow pushups are hard but I got 44.
Sit and Reach I got 38.
For BW dips I got to 24 than quit cause I didn't feel like doing them anymore. I could've kept going for a few more though.

Posted by: RasPlasch

The workout above was done Sunday May 18.

This workout was done May 22.

Chest and Triceps

Bench
135 8x
155 8x
165 8x
175 7x

Incline DB Press

50 8x
55 8x
55 8x (barely)

Cable Press

100 8x
110 8x
110 8x

Tricep Extension

50 8x
60 8x

Tricep Rope Pulldown

70 8x
80 8x

Posted by: RasPlasch

June 23

Benchpress

135 8x
185 3x
205 1x
215 1x
225 1x
230 0x

Incline

135 6x
145 5x
145 4x

Cables

120 6x
120 6x
130 6x

Close Grip Benchpress

125 6x
135 6x
145 5x

June 27

Hang Cleans

95 5x
115 5x
135 4x

Low Row Close Grip

120 4x
130 4x
140 4x

T-bar Row

90 6x
115 6x
125 6x

Pullups

BW 8x
+10 5x
+5 5x

Pullovers

120 8x
120 8x
130 8x

Workouts were great but I tried doing power shrugs and front squats. On both workouts I felt tons of discomfort in the spot where I fractured my vertabrae several years ago. I don't want to refracture the bone so should I just do leg exercises like extensions, curls and lunges? And why would my vertabrae hurt doing shrugs but not when I do hang cleans?

Posted by: RasPlasch

Haven't updated this in awhile.

I have been doing full body routines. I used Cow's guide to make my full body routine. They have been tough workouts!

Romanian DL's
135 - 8x
155 - 6x
175 - 5x
185 - 5x
205 - 3x
210 - 3x PR

Seated Military Press
95 - 8x
115 - 6x
125 - 6x
135 - 5x

Leg Extensions
150 - 6x
155 - 6x
160 - 6x

Pullups
Palms facing away +BW 8x
Palms facing away +10 5x
Chinups +BW 8x

DB OH Press
55 - 6x
60 - 6x
65 - 6x

Lat Pulldowns
130 - 6x
145 - 6x
160 - 6x

Pretty decent workout. Felt awesome during the RLDL's. I finally got 6 reps in at 65lbs for DB OH Press. Yay! I also watched a video on how to perfect my Lat Pulldown form which helped alot. I could finally feel the burn in my back instead of my arms.

Posted by: RasPlasch

August 28th

Front Squats
135 - 8x
155 - 6x
165 - 5x
175 - 3x
185 - 1x PR

DE Benching

155 - x3
145 - 9x3

Deadlifts
135 - 8
185 - 5x
225 - 3x
225 - 1x

DB Rows
75 - 5x
80 - 5x
Bastard was hogging the 85lb dumbells.

Power Shrugs/Grip Strength (haha)
225 x8
230 x8
230 x6

DB Flys....flies?....flyes?
35 8x
40 8x
40 8x

I tried back squatting with 135lbs. But I still felt a slight irritation in my back. So I decided it wasn't worth risking. I'm pretty sure my legs can handle 225lb deadlifts.....but my back can't. Probably going to lower the weight next time. For DB Rows I don't really feel anything in my back, just my arms. My traps were very sore from DLing plus power shrugs.

Posted by: RasPlasch

Monday September 5th

Romanian Deadlifts
135 8x
155 8x
175 6x
195 5x
205 3x
215 3x PR

DB OH Press
55 8x
65 6x
70 4xPR]

Lunges
35 10 steps
40 10 steps
40 10 steps

Pulldowns
180 6x
230 6x
250 5x

Rear Delt Machine
60 8x
70 8x
70 8x

Lat Pulldown

145 6x
155 6x
165 5x

Posted by: nadirmg

Hey, man. Good to see you're still keeping at it too!
w2g on the rdl PR!

Posted by: RasPlasch

Thank you!

Oh and for my last workout it was September 1st. Not September 5th

Posted by: RasPlasch

November 18th

ME Benchpress
135 - 8
185 - 5
205 - 2
215 - 1
225 - 1
225 - 1

Incline Benchpress
135 - 8
150 - 6
155 - 5

Close grip benchpress

155 - 7
170 - 5
165 - 5

Skull Crushers

12.5lbs + unknown weighted bar - 8
15lbs + unknown weighted bar - 6x2

November 20th

Sumo Deadlifts
135 - 8
185 - 8
225 - 8
250 - 3
250 - 3

Shrugs
225 - 8
245 - 8
255 - 6

Seated Shoulder Press with BB
95 - 6
115 - 6
120 - 6

Pullups
BW - 8
BW + 10lbs - 8
BW + 10lbs - 8

I don't remember what this exercise is called. But you put plates on one side of a barbell then use a rowing handle to row it....
90 - 6
115 - 5
115 - 5

Still have not gained weight. I have been too busy out with friends and with school which leads to not eating which means not gaining weight SO I am still at 145-148lbs. FUCK.

Posted by: Built

What are your target calories, and how are you tracking intake?

Posted by: RasPlasch

Quote:

Originally Posted by Built

What are your target calories, and how are you tracking intake?

It seems that 2500 calories doesn't make me gain weight. I have very little body fat and a very high metabolism. So I think my target calorie intake should be around 3000. Which is hard for me because I am naturally, and have been my whole life, a light eater.
I don't really have any means of tracking my intake.

I will post some pictures pretty quick which were taken a week or two ago.

Posted by: RasPlasch

Posted by: Built

How come we can all track intake, but you can't?

You can't use fitday for some weird reason?

2500 is only just slightly higher than my maintenance, and I'm a middle aged woman who weighs 144 lbs soaking wet. If you can't gain on your mom's maintenance calories, you shouldn't be too surprised.

Easy calories: eat more fat.

Posted by: RasPlasch

Quote:

Originally Posted by Built

How come we can all track intake, but you can't?

You can't use fitday for some weird reason?

2500 is only just slightly higher than my maintenance, and I'm a middle aged woman who weighs 144 lbs soaking wet. If you can't gain on your mom's maintenance calories, you shouldn't be too surprised.

Easy calories: eat more fat.

......wait what? Are you talking about that calorie counting website that you always advertise

Posted by: Built

I pimp, because I use...

Any diet software makes it easy. Fitday's free, so I use that one. Track anyway you can, but track.

AND START EATING MORE FOOD THAN YOUR MOM!!!

Posted by: RasPlasch

November 23

I did the 5x5 routine for benchpress today. I've been switching off with the 5x5 and ME benching. So I do 5x5 then later in the week I do ME benching.

Benchpress
135 - warmup 8x
185 - 5x5 Completed all reps with no help.

DB Benchpress

Hadn't done DB press for a loooong time. So I thought I would throw it into todays workout.

60 - 8x
70 - 8x
75 - 8x

Close-grip Benchpress

155 - 6x
165 - 6x
170 - 4x

Rope Extensions

100 - 15
90 - 15
80 - 15

Now its time to go gorge myself.

Quote:

I pimp, because I use...

Any diet software makes it easy. Fitday's free, so I use that one. Track anyway you can, but track.

Yes ma'am!

Posted by: Built

Good boy. Go eat.

Nice looking workout - 185 for 5x5 is some nice bench work. I'm looking to incorporate more Westside ideas into my own training soon.

8-rep dumbbell presses are great after 5x5 work. You like 'em better on the flat or a low incline?

Posted by: RasPlasch

Quote:

Originally Posted by Built

Good boy. Go eat.

Nice looking workout - 185 for 5x5 is some nice bench work. I'm looking to incorporate more Westside ideas into my own training soon.

8-rep dumbbell presses are great after 5x5 work. You like 'em better on the flat or a low incline?

.

Thank you. You should, I have already noticed improvements and I've only been doing 5x5 for 2 weeks.

I like them alot better flat, but will occasionally do some incline work. I usually just incline bench instead.

Posted by: Built

Oh, I do my heavy compounds in the 5-rep range. That particular combo is what I'll be doing tonight.

I like doing the dumbbell work with stretch bands. I don't have good ones so I just use a theraband at the gym. Totally changes the dynamic of the lift.

Myself, I feel more pec in the incline work, but I think that's something I like to call "personal geometry" - everyone's got slightly different proportions. I do all kinds of little adjustments - I do front instead of back squats, RDLs instead of off the floor... they're all good movements, you just have to find a way to work with your own body to hit what you want to hit.

Posted by: RasPlasch

What do you mean with the bands? Is that like how some big guys bench with the bands to add weight or whatever?

Well I also do front squats because I am not able to perform back squats! A back injury awhile ago prevents me from doing them. Front squats are awesome though. I think I'm going to throw them in my next workout. It is good to find what your works for your body. But also doing things differently like front squats instead of back squats, incline instead of flat will stop your body from getting used to the same workouts and routines.

Posted by: Built

Yeah, like the big guys use to add weight - specifically, they add increasing weight to the top of the lift, where there's more tricep. I just use a thera band, loop it under the seat of the low incline bench, hold the ends along with the dumbbells and press that way. Very different dynamic to the movement. Try it.

I'm with you on the back injury - I only do fronts (and splits) for the same reason, and I agree, they're awesome.

Posted by: RasPlasch

November 26

I had so many distractions today in the gym. Overall this workout sucked! But I got through it. I felt nauseous after about 10 minutes of lifting and people kept talking to me.

Hang Cleans
95 - 5x
115 - 5x
135 - 5x
145 - 3x

Sumo DL's
185 - 8x
225 - 8x
255 - 3x

Shrugs
225 - 8x
245 - 8x
255 - 8x

Military Press
135 - 3x WAY to heavy
95 - 6x
105 - 6x

Low Row
100 - 8x
120 - 8x
130 - 8x

I was so happy to get in to the steamroom after this workout. Not feelin' this workout at all today.

Posted by: Rubes11

lookin strong bud keep up the good work.

Posted by: RasPlasch

Quote:

Originally Posted by Rubes11

lookin strong bud keep up the good work.

Thank you very much.

Forgot to put in my update.

Weighed in at 147.8lbs.

Posted by: RasPlasch

December 1

I hadn't lifted since Wednesday. And I ate like shit the whole week/weekend. But I had a great workout? Oh well.

Flat Benchpress
135 - 8
185 - 5
205 - 4
215 - 1
225 - 2
230 - Fail!

DB Bench
65's - 8
70 - 8
75 - 8
I plan on trying 80's for 8 next time.

Close-Grip Bench Press
160 - 7
165 - 6
170 - 4

Rope Pulldowns or w/e

12 reps 3 sets

Taking a few days off and having a great workout has got me so sore today.

Weighed in at 147.

Posted by: Rubes11

looks like a pretty good workout. nice job

Posted by: RasPlasch

Thanks dawg.

Posted by: RasPlasch

December 3

Rack DL's
135 - 8
225 - 5
245 - 3
275 - 3
295 - 3

I felt goofy performing those. I had never tried them before.

Hang Cleans
115 - 5
135 - 5
145 - 3

Shrugs
135 - 12
225 - 8
245 - 8
245 - 8

Pullups
BW - 8
BW+10 - 8
BW+ 25 - 8

ATG Front Squats
135 - 6
145 - 5
155 - 5

I use the clean grip for these. I was racking 145 and missed the rack on 1 side. It bent my wrist so far back, I had to take a break for about 10 minutes because of the pain. Its fine now though.

Rowing Machine (low row)
120 - 8x3

Weight: 147.0lbs

Posted by: Rubes11

nice numbers bud.

Posted by: RasPlasch

December 5

5x5 Benchpress
135 - 8
190 - 5x5 Completed all reps without help.

DB Bench
70 - 6
75 - 6
80 - 6 barely
I was wore out from 5x5 so I probably shouldnt've done such heavy weights with DB's.

CG Bench Once again I was way too wore out to do well on these.
155 - 5
135 - 7
Fuck that.

Skull Crushers
Bar+25lbs - 8
Bar+30lbs - 6
Bar+35lbs - 6

Holy shit I'm fatigued.

Posted by: Rubes11

look like you had a hell of a workout.

Posted by: RasPlasch

December 12

Damn, I didn't lift for 7 days!? I didn't know it was that long.
Well I got sick for 4 of them. The other 3....I don't know.

Deadlift
135 - 8x warmup
225 - 2 sets 8 reps
235 - 1 set 8 reps

Pullups Strict form.
BW - 10
BW+10 - 2 sets 10 reps each

Back was SHOT after those pullups.

Low Row Also strict form.
110 - 8
100 - 2 sets 8 reps each
Back is on fire!

Shrugs
225 - 3 sets 8 reps each

Close Grip Pulldowns
100 - 8
110 - 8
120 - 8

Rear delt fly machine
50 - 2 sets 10 reps

Posted by: Rubes11

nice work. know what you were sick with?

Posted by: RasPlasch

Thank you. Just a cold I guess. I caught it from my mom. But not as bad. I just had a really sore throat, plugged nose and no energy. She had all that plus a cough. She is still sick. I'm better though.

Posted by: RasPlasch

December 14

Flat Bench
135 - 8
185 - 4
205 - 3
215 - 1
225 - 1 then 1 forced rep
230 - 2 forced reps

Close Grip Benchpress
170 - 6 pause reps
180 - 5 pause reps
190 - 4 pause reps

Cable pulls
Idk there real name, but they give my pecs a huge pump
3 sets, 60lbs on each arm

Skull Crushers
Bar + 30lbs - 8 reps
Bar + 40lbs - 8
Bar + 40lbs - 6

Woah. That week off has me performing well.

Weighed in at 148lbs.

Posted by: Rubes11

you got me beat in bench thats for sure. nice work

Posted by: RasPlasch

Quote:

Originally Posted by Rubes11

you got me beat in bench thats for sure. nice work

Sadly, thats about it. Lol.

Posted by: RasPlasch

Legs!

Front Squat
135 - 8
150 - 5
165 - 5
175 - 3

I fixed my form up alot. I corrected my hip placement, and my back. And I'm glad to say that today is the first day of my life that I have squatted with NO discomfort. YES!

Leg Press
4 plates - 8
6 plates - 8
8 plates - 6

Calf raises on the smith mathine
175 - 10
185 - 10
205 - 8

I was walking funny after this workout.

Posted by: Rubes11

nice job on the squats

Posted by: RasPlasch

Thank you.

I guess its decent for my first time doing them correctly.

Posted by: RasPlasch

Good Ole' Chest Day

Floor Press
135 - 6
185 - 6
205 - 5
215 - 3

I was already beat after those.

CG Bench Press
175 - 5
180 - 4
190 - 3-4 I don't remember

I think I'm going to go for 200lbs CG next time and see what happens.

Cable pec pull thing

3 sets

I was going to throw dips into this workout. But after the floor and closegrip press I was way too fatigued.

Posted by: Rubes11

looks like that was one hell of a workout nice job.

Posted by: RasPlasch

Back Day

I was really not in the mood to lift yesterday... But I did anyways.

Hang Cleans
Now for some reason hang cleans felt so easy for me. I had never done anything above 145lbs.

135 - 5
155 - 4
170 - 3

I was very surprised.

The rest of my workout was weighted pullups, weighted chins, towel pullup and shrugs. I can't wait until I get my dip belt for Christmas.

My forearms and abs are really sore today. I can understand why my forearms are sore. But I don't know how my abs got sore.

Merry Christmas!

Posted by: Built

Sore abs were from all those chinups. Merry Christmas yourself!

Posted by: RasPlasch

I didn't know chinups worked abs.

My biceps are absolutely trashed now too, lol.

Posted by: danzik17

Quote:

Originally Posted by RasPlasch

I didn't know chinups worked abs.

My biceps are absolutely trashed now too, lol.

They do to a degree - during any of those motions you should be tensing your core to keep it stable. You just did a crap ton of chins, so you should have had them tensed for quite a while.

Mine are actually sore from corrective work that I did a couple of days ago even though it had nothing to do with my abs. I just had my core tensed for every single movement which resulted in them being trashed the next day.

Posted by: RasPlasch

Thats kinda interesting. Thanks for the info!

Chest and Tri's

Flat Bench Press
I decided to skip the reps at 205 and 215 to see if I could get a weight more then 225.

135 - 7
185 - 4
225 - 2 easy
235 - 1

Nice.

CG Bench Press
185 - 5
200 - 3

Dips Finally got my dip belt for Christmas
BW + 25lbs - 8
BW + 35lbs - 6
BW + 45lbs - 5

Tricep Extensions

I did 2 sets then quit before the third one. After my family christmas party, 2 people got the flu, or puking and diahreah (spelling) I have felt nauseous since dinner time but I haven't puked yet. I felt nauseous the whole workout, but I managed to put in some good work. I still feel shitty but not as shitty. Hopefully I don't yack.

Posted by: RasPlasch

Fuck, I just puked my guts out lol.

2 large porkchops, 1 large potatoe, 4-5 glasses of milk plus protein powder all into the toilet.

I feel 95% better though. I'm gonna smoke a bowl and try to eat some more.

Posted by: RasPlasch

I weighed 146lbs with all my clothes on today. So i've lost about 6lbs since I got this stomach virus. 6lbs in 4 days? wtf. This has made me think.... I don't understand how people can be overweight or have eating problems. I have problems keeping my weight.

Posted by: P-funk

expect to lose weight if you have a stomach virus. you puke, you sweat and you get dehydrated when you are sick. once you get some fluids back in you, your weight will normalize.

Posted by: Quoi

Ras you weigh almost as much as me

Anyway that sucks about the stomach virus. You feeling better now?

Posted by: Rubes11

you can have the 10lbs i have to loose

Posted by: RasPlasch

Ahhh I wish Rubes, those 10lbs would do me some good haha.

But yeah I finally got my appetite back last night. And I was hungry ALL day. I literally ate the whole day, and I gained back 4lbs already. So I'm happy. Today I'll hopefully gain back the rest. Today is New Years so I'm not going to lift even though I'm ready too. I will go to the gym tomorrow probably.

How much do you weigh Quoi?

Posted by: Quoi

On a good day 142! But today 139 hmmmm.......

Posted by: Rubes11

yall make me feel fat im 172

Posted by: Quoi

I wish I was 172! Lucky...lol

Posted by: Rubes11

its nice and im gettin ready to get up to aroud 185-190 for football next year. plash get yer butt in the weight room

Posted by: RasPlasch

Quote:

Originally Posted by Rubes11

its nice and im gettin ready to get up to aroud 185-190 for football next year. plash get yer butt in the weight room

haha i know! I haven't been to the gym in almost a week! I was going to go today but I'm so tired from last night.

Posted by: RasPlasch

January 4

Bench Press 5x5
Warmup 8 reps 135lbs
185 - 4 sets x reps easy
190 - 5 reps

185 was too easy. I will do 190 next time.

CG Bench Press
190 - 2
200 - 1, and 1 forced rep
185 - 3

Dips
BW + 25lbs - 8
BW + 45lbs - 6
BW + 45lbs - 5

Posted by: Rubes11

nice benching. one of these days when my shoulders and elbows are healthy ill catch up to ya on them...i hope

Posted by: RasPlasch

Oh I know you will. You are a strong man. I kind of feel that its a pointless exercise, but I'm good at it and its fun to me so I do it a lot, haha.

Posted by: Rubes11

its not totaly pointless its a lift that works more then one muscle.

Posted by: RasPlasch

True. I just feel that something like deadlifting or squatting would be a lot more useful then bench pressing.

Posted by: RasPlasch

January 6

Front Squat

135 - 8
165 - 5
185 - 3
200 - 1

Failed on the 2nd rep at 200lbs and had to dump it.

Leg Press
6 plates - 6
8 plates - 6
8 plates plus 2 25lb plates - 5

Then I finished with calf raises on the smith machine.

Posted by: Rubes11

not bad just keep on workin on the front squat it'll get easier with time it took me forever to get the form down for it. keep on workin hard

Posted by: Quoi

Quote:

Originally Posted by RasPlasch

True. I just feel that something like deadlifting or squatting would be a lot more useful then bench pressing.

I agree but its still nice to have your whole body strong
body strong!

A 200 lb front squat....nice work!!!

Posted by: RasPlasch

January 8

Flat Bench Press
135 - 5
185 - 4
225 - 3
235 - 1
225 - 1

I'm going to go for 240 next time.

CG Bench Press
200 - 1
215 - 1
220 - Failed half way up. Damn.

Dips
BW + 35lbs - 6
BW + 45lbs - 5
BW + 55lbs - 5

Skull Crushers I think?
I don't know if they are exactly skull crushers. But I sit on a chair like bench and put the weight over my head and make sure to keep my elbows in. The extend my arms until they are straight.

Bar + 40lbs - 6
Bar + 45lbs - 6
Bar + 40lbs - 8

Posted by: Quoi

sound like extensions, skull crushers are laying down and having the weight pushed up from behind your head...

So basically the laying version of what you did lol

Posted by: RasPlasch

Quote:

Originally Posted by Quoi

sound like extensions, skull crushers are laying down and having the weight pushed up from behind your head...

So basically the laying version of what you did lol

Yeah, lol. I didn't know whether to call them extensions or skull crushers.

I never do them laying down cause they irritate my shoulder. I was wrestling with a friend. We fell to the ground and all 200lbs of him fell on me and almost broke my shoulder. Ever since I haven't been able to do them laying down haha.

Posted by: Rubes11

damn kid nice benching keep up the good work

Posted by: RasPlasch

Quote:

Originally Posted by Rubes11

damn kid nice benching keep up the good work

Thank you Rubes.

January 9

Sumo Deadlifts
135 - 8
185 - 6
225 - 6
245 - 2
265 - 1

Could've gone higher, but my legs were trashed.

Hang Cleans
134 - 4
155 - 1
155 - fail

These are starting to irritate me.

Pullups
BW + 35 - 6
BW + 45 - 5
BW + 45 - 5

Low Row with Straight bar
110 - 6
120 - 6
130 - 6

Every spot where I could do shrugs was being used so I just left.

Posted by: Rubes11

nice work for your legs bein trashed. the cleans will come it just takes a while to get used to the form and stuff like that.

Posted by: RasPlasch

January 12

Benchpress
190 - 5x5

Will do 195 next time.

CG Bench Press
205 - 1
215 - 1
220 - 1 and 2 forced reps

Dips
BW + 45 - 5
BW + 55 - 5
BW + 60 - 5

DONE.

Posted by: RasPlasch

January 13

Front Squats
135 - 6
160 - 5
185 - 3
205 - 1

Leg Press
6 plates - 6
8 plates - 6
8 plates - 6

Some calf work.

Posted by: Rubes11

looks like your front squat numbers are getting higher good job bud ima do that tomorrow.

Posted by: RasPlasch

Quote:

Originally Posted by Rubes11

looks like your front squat numbers are getting higher good job bud ima do that tomorrow.

Thank you. They are steadily going up and I hope it continues. I will check your journal tomorrow to see how you do with the front squats.

January 15

Flat Bench Press
135 - 6
185 - 3
225 - 1
240 - 1 Oh yeah!

CG Bench Press
215 - 1
220 - 1
225 - 1

Didn't feel like doing dips.

Instead...

DB Bench
70 - 6
75 - 6

Posted by: Rubes11

very nice. and they called school off today so no front squating today i was on a 3x7 this week so it would have went 185x7 200x7 then if i was feeling up to it 225x7

Posted by: RasPlasch

Damn! Did they call it off because of temp?

Posted by: RasPlasch

January 16

Sumo Deadlifts
135 - 6
185 - 3
225 - 3
255 - 2
275 - 1 Barely

Pull Ups
BW + 45 - 5
BW + 50 - 5
BW + 55 - 5 and got 3/4 way up on 6th rep

Shrugs
225 - 8
235 - 8
245 - 8

T-Bar Row
90 - 6
115 - 6
125 - 6

Farmers Walk
160lbs (80lb DB in each hand) - made it down and back
170 (85 in each hand) - made it down and halfway back, rested then made it back.

Wow. The farmers walks were awesome! Really tiring but very fun.

Posted by: Rubes11

Quote:

Originally Posted by RasPlasch

Damn! Did they call it off because of temp?

yeah they called it off because it was like -25 or somethin like that.

Posted by: RasPlasch

January 19

Bench press 5x5
135 - 6
195 - 5x5

CG Bench press
220 - 1
225 - 1 put up so easy. I got cocky and put on 235
235 - fail

Pec isolation thing with cables.

Posted by: FishOrCutBait

Lookin strong man! good job!

Posted by: Rubes11

nice work. now all you have to do is gain some weight.

Posted by: RasPlasch

Quote:

Originally Posted by Rubes11

nice work. now all you have to do is gain some weight.

I got on my scale last night and weighed 155lbs with clothes on. I don't think thats right because I never have weighed more then 148lbs. But I will weigh myself at the gym tonight.

Posted by: Quoi

155! Hopefully!
I envy your CG bench lol

Posted by: RasPlasch

Quote:

Originally Posted by Quoi

155! Hopefully!
I envy your CG bench lol

Weighed 150lbs naked today at the gym. Decent I guess.

Don't worry you will get there soon with the CG. Just don't give up!

Front Squats
135 - 6
165 - 5
190 - 3
210 - 2 Probably could've done 4. I don't know why I didnt.

DB Lunges
45's - 8 too easy
55's - 8
60's - 6

Calf work.

Done.

I'm kind of feeling a week off here soon. Not sure though.

Posted by: Rubes11

nice job on the front squats. hey 5lbs is 5lbs your putting on weight its just slowly and your young you still have alot of time to gain weight.

Posted by: FishOrCutBait

Quote:

Originally Posted by RasPlasch

Weighed 150lbs naked today at the gym.

I'm kind of feeling a week off here soon. Not sure though.

looked like a solid w/o! and sometimes that last set you just get psyched out on. Its just a matter of consistently pushing through those mental barriers.
and good job on the weight man!

Quote:

Originally Posted by Rubes11

nice job on the front squats. hey 5lbs is 5lbs your putting on weight its just slowly and your young you still have alot of time to gain weight.

I agree.

Posted by: RasPlasch

Quote:

Originally Posted by FishOrCutBait

looked like a solid w/o! and sometimes that last set you just get psyched out on. Its just a matter of consistently pushing through those mental barriers.
and good job on the weight man!

I agree.

Haha yeah I did the 210 for 2 reps pretty easy. And I was going to rack it for some reason cause I was just shooting for 1 rep. The kid I was lifting with was like "C'mon man do another rep!" as I racked it and I thought. Why the hell did I rack it?

oh well. I was to lazy to un rack it and go for a few more.

Quote:

nice job on the front squats. hey 5lbs is 5lbs your putting on weight its just slowly and your young you still have alot of time to gain weight.

Thank you! Thats what I have been trying to do. Adding 5lbs each time. So far it is working great. Not sure how long thats going to last though. We will see. Next time it'll be 215 and if I get that then 220.

Posted by: RasPlasch

Benchpress
135 - 6
185 - 3
225 - 1
245 - fail

CG Bench Press
215 - 1
225 - fail

DB Bench
65 - 6
70 - 6
70 - 6

Wow. Shitty ass workout.

Time to up the reps again I think. Probably 6-8 reps.

Posted by: Rubes11

hey you got up 225 on flat and 215 on cg thats not bad bud keep on working hard and that will be nothing but working sets in no time

Posted by: FishOrCutBait

Dude, nicely done on that max! 215 on close grip is rockin.

Posted by: RasPlasch

Thanks guys. I guess they are good numbers. I was just mad because I have gotten 240 on flat bench and 225 in close grip during my last workout.

I am going to the gym today. Going to work my back. I don't think I've worked by back for a week. I think I'm going to do 6-8 reps now. It will be a well needed break from 1-5 reps.

Posted by: Rubes11

maybe you were just having an off day. that happens every now and then ya know.

Posted by: RasPlasch

Quote:

Originally Posted by Rubes11

maybe you were just having an off day. that happens every now and then ya know.

Yes it does. And those days aren't fun.

Well I bought 12lbs of Mass XXX in my efforts to start gaining weight. I feel it is already working. I weighed 150lbs today and I hadn't eaten as much as usual. We will see how this supplement works.

So I changed my rep range today. And wow it is a great change of pace. I can tell my body responded well.

Sumo Deadlift
135 - 8
185 - 8
200 - 6
225 - 8

Fixed my sumo form and deadlifting felt awesome.

Pullups
I got fucked over for pullups. Met a friend there and he wanted to see if I could perform some circuit type thing with pullups. I had to do 2 pullups, change type of pullup then do 2 more, then change, then 2 more, then change, 2 more, change, 2 more. I completed it but I was utterly fucked afterwards. So pullups... all I did was

BW - 2 sets 8 reps

Shrugs
My grip was fucked from the stupid pullup thing so I could barely hold the weight.
185 - 8
205 - 8
215 - 8

T-Bar Rows
Can't really remember the weight I used.
I believe it was..
70 - 8
80 - 6
95 - 6
I'm pretty sure thats how it went.

Farmers Walks
80's - down and back, felt easy.
90's - down, drop. Back, finish. Too heavy. 85's next time.

Wow.... after my Mass XXX shake. It feels like I just feasted on food. Jesus. So full!

Posted by: Rubes11

not a bad workout bud pullups will mess with your grip if you do them before a few other things.

Posted by: RasPlasch

Quote:

Originally Posted by Rubes11

not a bad workout bud pullups will mess with your grip if you do them before a few other things.

Yeah learned that the hard way, haha.

Posted by: FishOrCutBait

A change is always nice, good numbers my friend!

Posted by: RasPlasch

January 27

I'm having fun with this 6-8 rep stuff.

Flat Bench Press
135 - 8
165 - 8
175 - 8
185 - 8

CG Bench Press
165 - 8
170 - 8
175 - 5 Don't know what happened there

Dips
BW + 25 - 6
BW + 30 - 6
BW + 35 - 5

Wow. Pecs and triceps felt tore up after this. It was a fun workout.

Posted by: FishOrCutBait

nicely done my friend! You killed it!

Posted by: Quoi

WOW your doing great! Sorry I haven't checked in been busy! Bench and dips look nice!

Posted by: RasPlasch

Thank you Quoi!

Front Squats
135 - 8
155 - 8
165 - 7
175 - 7

Leg Press
4 plates - 8
6 plates - 6
6 plates +70lbs - 6

Calf work
90lbs - 8
90lbs - 8
45lbs - 20

My problem with these higher rep squats is that I'm running out of breath by the end of the set. Lol.

Posted by: Rubes11

just keep workin at it bud higher rep stuff gets me to. next week im doing 10/8/6

Posted by: Quoi

lol higher reps kill! Definitely feels like cardio doesn't it?! After 8 I'm like noooooo lol

Posted by: RasPlasch

Quote:

Originally Posted by Quoi

lol higher reps kill! Definitely feels like cardio doesn't it?! After 8 I'm like noooooo lol

Haha yes. I would crank out a few reps then sit there holding the weight, trying to catch my breath. Its no fun. I have absolutely NO endurance.

Posted by: RasPlasch

Geeze does no one lift on Superbowl Sunday? lol...no one updated their journals today. And there were only 2 other people in the whole gym. The fuck.

Flat Bench Press
135 - 8
170 - 8
180 - 8
190 - 8

CG Bench Press
170 - 9
165 - 6
155 - 6

DB Bench
60 - 8 way to easy
70 - 8 barely

Posted by: Rubes11

nice numbers bud. and i never lift on sundays...

Posted by: FishOrCutBait

Quote:

Originally Posted by Rubes11

nice numbers bud. and i never lift on sundays...

I second both of these. Numbers look like theyre on the up and up!

Posted by: RasPlasch

Quote:

Originally Posted by FishOrCutBait

I second both of these. Numbers look like theyre on the up and up!

Indeed they are. And that is fucking awesome.

Sumo Deadlifts
135 - 8
185 - 8
225 - 8
245 - 8
I was feeling good soo...
275 - 4
Could've done more reps but my grip failed.

Pullups
BW - 8
BW + 10 - 8
BW + 25 - 8 barely
BW + 15 - 8

Some Row Machine that I've never used but I really like.
140 - 8
160 - 8
270 - 8
Too easy.

Shrugs
225 - 8
245 - 8 barely, grip failed me again! What the hell!?
225 - 8

Posted by: Rubes11

nice numbers again bud. and for the grip all i can say is just keep working on it.

Posted by: RasPlasch

So I got to the gym today and got to the bench I was going to use. This guy I've been talking to lately. Hes large like... 6'0 280lbs said hey to me. He calls me a psycho or psychotic, lol. But I talked to him for a bit and he said he wanted to see me put up 225. He said I should try doing it for multiple sets. So I tried it, why not?

Bench Press
135 - 6
225 - 3.5
225 - 2
225 - 1

Close Grip
210 - 1
220 - 1
225 - 1

This is irritatin me. I can put up 225 close grip easier then 225 normal grip.

Dips
BW + 10 - 8
BW + 25 - 8
BW + 35 - 8

Dips felt incredibly easy.

I had to wait like 30 minutes for my friend to finish his workout cause he was my ride home so I did some tricep pulldowns cause I was bored...

Tricep Pulldowns
3 sets, 8 reps each.

Posted by: FishOrCutBait

Perhaps focus on developing your pecs some more amigo?

Posted by: RasPlasch

How would you recommend I do that?

Posted by: Rubes11

very nice job on the benching bud. and maybe wide grip bench?

Posted by: RasPlasch

I do wide grip. Pointer finger is about 1 inch wider then the rings on my normal bench.

Posted by: Rubes11

hmm i duno then. how about flys?

Posted by: Quoi

Your doing great! I agree flys might help with development, maybe incline or decline bench?

Posted by: FishOrCutBait

work on your form for your normal bench, so your arms make a right angle with your body, as opposed to making somewhere around a 45 degree angle.

Posted by: RasPlasch

Quote:

Originally Posted by FishOrCutBait

work on your form for your normal bench, so your arms make a right angle with your body, as opposed to making somewhere around a 45 degree angle.

I thought elbows were supposed to be tucked in. Or is that only for powerlifters?

Posted by: FishOrCutBait

Depends on your goals, im saying to focus working on your pecs, dont tuck em

Posted by: RasPlasch

Quote:

Originally Posted by FishOrCutBait

Depends on your goals, im saying to focus working on your pecs, dont tuck em

Gotcha!

Front Squats
135 - 8
160 - 8
175 - 8
185 - 7

Leg Press
6 plates - 8
6 plates + 35's - 8
8 plates - 8

Calf work.

Could barely walk after this workout, and felt sick.

Posted by: Ben dur

next time you do legs try the 10-ton challenge

http://www.ironmagazineforums.com/tr...ml#post1864026

Posted by: Quoi

Nice front sqauts! Really good numbers!
Question though how do you get your legs to barley be able to walk out? I can never do that even when I push them to the limit? Just curious maybe I'm doing something wrong......

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Roberts Attempt to Gain Weight and Strength.

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